Your Gym Big Sister Podcast
Episodes
Ep. 148 | navigating the festivities + fitness ft. Faye & Zoe (replay)
13 Dec 2025
Contributed by Lukas
Sorryyyy I know I am late and this is a repost but I have been on holidays living my best life xoxo back to regularly scheduled programming next week ...
Ep. 147 | Peptides unpacked: are these really the missing link to achieving your dream body?
05 Dec 2025
Contributed by Lukas
Welcome baaaack!Decided to put my little biochemist hat on this week and do a peptide deep dive whoooNB this is intended to be entertainment only and ...
Ep. 146 | make the most of getting wham szn
28 Nov 2025
Contributed by Lukas
Helloooo welcome back to the show!!This week I am talking about my FAVE topic - building phases, and how to get the most out of them. I chat mindset, ...
EP. 145 | glute training masterclass ft. Kyle Baxter
21 Nov 2025
Contributed by Lukas
Welcome back to the show everyone!This week I'm joined by my trainer Kyle Baxter and he takes us through everything glute mechanics and programmin...
Ep. 144 | I got a b**b job!! catch up & book recommendations
14 Nov 2025
Contributed by Lukas
This is basically me yapping about my surgery for 40 mins and then some book recommendations haha whoopsActual valuable content to resume next week!!T...
Ep. 143 | Female PED Use Part.1 | Our Experience | Ft Dr Wiks
07 Nov 2025
Contributed by Lukas
Welcome backkkk!! This week I am joined by my amazing friend Wiktoria Kowalska (@dr.wiks) and we are going to be putting out a few episodes on female ...
Introducing the NEW Excellence Coaching Coach, Keeva Cahill!!
03 Nov 2025
Contributed by Lukas
whoooo I am so excited to introduce you all to the newest member of my team, Keeva Cahill!! Keeva is an experienced coach who is here to help you reac...
Ep. 142 | how to survive the winter scaries!
31 Oct 2025
Contributed by Lukas
Sorry for the delay queens x I hope you enjoy, and if you do, don't forget to share it on IG and tag me @emma.currivan...
Ep. 141 | should you stay natty or not? | a framework
23 Oct 2025
Contributed by Lukas
Welcome back everyoneeee <3 Today I am sitting down and chatting about whether or not you should remain a natural athlete or go assisted, and try t...
Ep. 140 | olympia thoughts, peptides, building a coaching business & more | giant q&a
17 Oct 2025
Contributed by Lukas
You asked - I answered!! thank u all for submitting sooo many q's you are the BEST mwahI hope you enjoy, and if you do, don't forget to share ...
Ep. 139 | macros vs meal plans | which is better for reaching your goals?
10 Oct 2025
Contributed by Lukas
Hellooo my loves! it has been a while since I did an episode solely on nutrition, so today I wanted to discuss meals plans vs macros - which is better...
Ep. 138 | habits that have changed my life in the last 4 years
02 Oct 2025
Contributed by Lukas
Welcome backkkk!! After many recording issues today's episode is HERE lol bare with me it's a bit chaotic but we made it :)I hope you enjoy, a...
Ep. 137 | Losing muscle, mini-cuts, my favourite exercises & more | Q&A
26 Sep 2025
Contributed by Lukas
Welcome back! This week is a big oooool' Q&A, loads of topics covered so I hope you enjoy xoI hope you enjoy, and if you do, don't forget ...
Ep. 136 | GLP-1's in bodybuilding | my experience
18 Sep 2025
Contributed by Lukas
Oh booooy. here we go then, can't keep anything to myself it seems xChapters00:00 Introduction and Personal Updates05:07 Exploring GLP-1 Drugs: A Pers...
Ep. 135 | Is birth control killing your gains?
12 Sep 2025
Contributed by Lukas
Welcome back to the YGBS! This week I am discussing birth control, how it works, and whether or not it is potentially impacting your body composition ...
Ep. 134 | informed consent in bodybuilding | do you know what you're in for?
04 Sep 2025
Contributed by Lukas
Welcome back fam! In this week's episode I'm chatting about what really goes into bodybuilding and preppingJOIN THE EXCELLENCE ELITE METHOD...
Ep. 133 | September Reset & Catch Up Wit Faye & Zoe
28 Aug 2025
Contributed by Lukas
honestly just 75 mins of str8 yapping lol enjoy!!JOIN THE EXCELLENCE ELITE METHODChapters00:00 Welcome Back and Reflections on Summer02:52 Trans...
Eo. 132 | Upgrade your internal operating systn & upgrade your life
22 Aug 2025
Contributed by Lukas
Welcome back fam! In this week's episode I discuss our internal operating systems, why they form, and how we can change them in order to change ou...
The Excellence Elite Method kicks off September 8th!
18 Aug 2025
Contributed by Lukas
To apply for our new 12-week program click here :)And for more info click here!
Ep. 131 | A big ol' Q&A
15 Aug 2025
Contributed by Lukas
Welcome backkk!n Today is a big ol' q&a and Ibizaaaaa ddebrief heheJOIN THE EXCELLENCE ELITE METHODI hope you enjoy, and if you do, don't ...
EP. 130 | 29 lessons from my 29 years (it's my BIRTHDAAAAY)
07 Aug 2025
Contributed by Lukas
Welcome back to the YGBS pod!! (do we love the new logo?!)In honour of my 29th birthdaaaaay (rise up Leo queens) I thought I would sit down and chat a...
Ep. 129 | If it was easy, everyone would do it
01 Aug 2025
Contributed by Lukas
Welcome back to the show! Join me for a good old fashioned kick up the b*m episode heheI hope you enjoy, and if you do, don't forget to share it on IG...
Ep. 128 | Fitness advice we'd give you if we weren't afraid to hurt your feelings | Ft. my fiance
24 Jul 2025
Contributed by Lukas
Welcome to the show! I am joined today by my fiance Shane for some fitness advice we would give you if we weren't afraid to hurt your feelings xox...
Ep. 127 | Post-show | the mental side
17 Jul 2025
Contributed by Lukas
Welcome back YGBS gang! This week I am diving into the mental side and struggles of that can come with the post-show experience. Hope it helps!Chapter...
Ep. 126 | Post-Show: The Physical Side of Reversing Out Of A Bodybuilding Show
10 Jul 2025
Contributed by Lukas
DOWNLOAD MY FIRST TIMER'S PREP GUIDE HEREWelcome back my loves! This week I am chatting all about the post show phase in bodybuilding, which I kno...
Ep. 125 | Post-season debrief ft. my coach Christian Chapman
03 Jul 2025
Contributed by Lukas
Welcome to the shoooow!! Today I am joined by the boss man Christian where we chat about my season and answer some listener Q&A'sChapters00:00...
Ep. 124 | Why I ended prep & what's next (shortest hiatus ever lol)
26 Jun 2025
Contributed by Lukas
I'm baaaaack and it feels GOOD!Today is a big ol' catch up on why I chose to end my season, what's next, and I answer some questions you g...
Ep. 123 | The Bodybuilding Lifestyle Basics (REPLAY)
20 Jun 2025
Contributed by Lukas
Welcome back to the shoooow!This week's episode is a re-release of an oldie but a goodie, where I chat about what it actually means to live the bodybu...
Ep. 122 | Shift your identity and become the person you always wanted to be (REPLAY)
13 Jun 2025
Contributed by Lukas
Welcome back to the show!!This week is a re-release of one of m personal favourite episodes, and also one of m most listened to, where I chat about ho...
Ep. 121 | Prep (& pod) updates
06 Jun 2025
Contributed by Lukas
Welcome back to the podddd for a big ol chat and update on the season so far and plans moving forward!!Chapters00:00 Introduction and Reflections on T...
Ep. 120 | Finding your identity outside of bodybuilding | Ft. Erin Thompson
29 May 2025
Contributed by Lukas
Welcome back to the show! This week I am joined by Erin Thompson, an IFBB figure pro, coach, and host of the Take Up Space Podcast. I LOVED this chat ...
Ep. 119 | get out of your own way & stop self-sabotage | prep updates
22 May 2025
Contributed by Lukas
Welcome back to the pod!! Today's episode has two parts - a big run down of prep and I how I am feeling ahead of my first show, and also I chat about ...
Ep. 118 | s*x drive on prep, digestion, limiting beliefs, fake PED's & more! | Q&A
16 May 2025
Contributed by Lukas
Welcome back to the show! This week I sat down and did a big Q&A based on questions you guys submitted through IG and we covered LOADS of topics.C...
Ep. 117 | enjoying your holidays as a healthy human! | Ft. Zoe and Faye
09 May 2025
Contributed by Lukas
Welcome back to the show! This week I an joined by my Excellence Coaching coaches Faye and Zoe and we are chatting about navigating your holidays/vaca...
Ep. 116 | prepping as a natural vs an enhanced bodybuilder | my journey & experience
02 May 2025
Contributed by Lukas
Welcome back to the show! This week marks two years since I went down the assisted route, so I wanted to reflect on the journey and compare my natural...
Ep. 115 | The science of hunger & satiety
25 Apr 2025
Contributed by Lukas
Welcome back to the podcast! This week's episode is going back to my biochemistry roots and we are doing a deep dive on the science of hunger and appe...
Ep. 114 | Myth Busting: Muscle Building Edition
18 Apr 2025
Contributed by Lukas
Welcome back to the YGBS Pod! This week I am busting some more myth, specifically around training and building muscleChapters00:00 Introduction and Pe...
Ep. 113 | Embracing every phase of bodybuilding | ft. Loz Vickers
11 Apr 2025
Contributed by Lukas
Welcome to this week's episode of the Your Gym Big Sister Pod where I sit down with Loz Vickers, and we chat all about embracing the off-season and th...
Ep. 112 | your summer diet blueprint!
04 Apr 2025
Contributed by Lukas
Welcome back to the show!! This week's episode I am brealing down your step-by-step guide to setting up and navigating your summer diet (0r any fat lo...
Ep. 111 | Myth Busting: Nutrition Edition
28 Mar 2025
Contributed by Lukas
Welcome back! Today I have my myth-busting hat on and we are busting some common nutrition misinformation!Chapters00:00 Introduction and Personal Upda...
Ep. 110 | Becoming an Olympian level athlete and coach | ft. Meg Sylvester-Cielen
21 Mar 2025
Contributed by Lukas
Welcome back to the show! Today I am joined by IFBB figure Olympian Meg Sylvester-Cielen, and we dive into her journey of becoming a top class athlete...
Ep. 109 | How to stay on track with your fitness goals while you travel
14 Mar 2025
Contributed by Lukas
Welcome back to the show! This week I am chatting all about how to stay on track with your fitness goals while you travel <3 Chapters00:00 Introduc...
Ep. 108 | It's YOUR fault
07 Mar 2025
Contributed by Lukas
Welcome back! Today I am chatting all about taking responsibility when it comes to achieving your fitness goals, this is one you might now want to hea...
Ep. 107 | Calorie deficit roundtable ft. Faye & Zoe
28 Feb 2025
Contributed by Lukas
Welcome back to the YGBS pod! I am joined once again by Faye and Zoe to chat all things dieting and calorie deficits. We cover how to set up your diet...
Ep. 106 | It's going to take longer than you think
21 Feb 2025
Contributed by Lukas
Welcome back bbys!! this week I am chatting about why it's probably going to take longer than you think to reach your goals, and why that's a ...
Ep. 105 | the stories you tell yourself are holding you back
14 Feb 2025
Contributed by Lukas
Welcome back to the show! This week I am talking all about the stories that run our lives, and how they can help us or hinder usChapters00:00 Introduc...
Ep. 104 | how to improve your adherence and actually stick to your diet
07 Feb 2025
Contributed by Lukas
Welcome baaaaaack to episode 104 of the YGBSP!!! Two years of yapping <3 today I am chatting all things adherence and how to actually stick to your...
Ep. 103 | A big ol' Q&A ft. Faye & Zoe
31 Jan 2025
Contributed by Lukas
Welcome back to the show!! This week I am joined by both of my wonderful Excellence Coaching coaches Faye & Zoe where we have a big catch up on w...
This is why you don't have your dream body (& FREE help to fix it)
29 Jan 2025
Contributed by Lukas
FREE TIMELINE CREATION CLICK HERE CHAT TO ME ABOUT COACHING ON WHATSAPP...
Ep. 102 | Are you ready to compete in bodybuilding? Here's what you need to know
24 Jan 2025
Contributed by Lukas
Welcome back to the YGBSP! Today I am chatting all things bodybuilding, and digging into what actually goes into a prep, and some of the key things ...
Ep. 101 | how to improve the quality of your training to make better gains
17 Jan 2025
Contributed by Lukas
Welcome backkkk everyone! This week I'm covering my fave topic - TRAINING. I discuss how to improve the quality of what you're doing in the gym so yo...
Ep. 100 | systems I use to play my fitness journey on easy mode
10 Jan 2025
Contributed by Lukas
Welcome back to the podcast! This week I'm diving deep into some of the mental and practical strategies I use to help make my fitness journey feel "e...
Ep. 99 | why you haven't gotten results yet and why 2025 is going to be different
03 Jan 2025
Contributed by Lukas
Hello and welcome baaack to the podcast! JOIN EXCELLENCE55 - STARTING JAN 6th This week I'm talking about what to do to actually...
Ep. 98 | my thoughts on the fit model division, researching PEDs, choosing your category & more | bodybuilding Q&A
27 Dec 2024
Contributed by Lukas
Hello and welcome baaack to the podcast! JOIN EXCELLENCE55 - STARTING JAN 6th This week is a big ol bodybuilding Q&A aka my favou...
Ep. 97 | things to leave behind in 2024
20 Dec 2024
Contributed by Lukas
Hello and welcome baaack to the podcast! JOIN EXCELLENCE55 - STARTING JAN 6th This week Shane and I are sitting down to chat about some of ...
Ep. 96 | you need to stop setting new year's resolutions
13 Dec 2024
Contributed by Lukas
Hello and welcome baaack to the podcast! JOIN EXCELLENCE55 - STARTING JAN 6th Today I am talking all about New Year's resolutions and why they SU...
Ep. 95 | reflections of my two-year off-season & how I'm feeling about PREP
06 Dec 2024
Contributed by Lukas
Hello and welcome baaack to the podcast! JOIN THE EXCELLENCE55 WAITLIST This week's podcast is really just a big ol' ramble about myself lol. I talk...
Introducing Excellence55 - my first GROUP coaching program starting January 6th!
02 Dec 2024
Contributed by Lukas
JOIN THE EXCELLENCE55 EARLY BIRD WAITLIST Eeeeeek, it's finally HERE! I am so excited to introduce you to Excellence55, my first ever Excellence Coa...
Ep. 94 | Christmas survival guide for the fit gyals ft. Zoe & Faye
29 Nov 2024
Contributed by Lukas
Welcome back everyone!! And welcome to the annual Christmas special where we chat about how to navigate December as a healthy human. Hope you enjoy &l...
Ep. 93 | why REST matters for making gains
22 Nov 2024
Contributed by Lukas
Welcome back to the show! This week I am speaking all about why REST matters and is important if you want to make the best gains possible over time an...
Ep. 92 | a big 'ol Q&A ft Faye & Zoe
16 Nov 2024
Contributed by Lukas
Welcome back!! This week I'm joined by my Excellence Coaching coaches Faye & Zoe to do a big Q&A where we answered a load of listener question...
Ep. 91 | mini cuts in gaining phases | what, why & how
08 Nov 2024
Contributed by Lukas
Welcome back to the YGBS pod!! Today I am chatting about mini cuts - the what, why and how! I hope you enjoy, and if you do, don't forget to share it...
Ep. 90 | working on your mental fitness | ft. assistant psychologist Sarah Missaoui
31 Oct 2024
Contributed by Lukas
Welcome back!! Today I am joined by my amazing client, Sarah Missaoui, to discuss all things mental health and mastering your mental fitness. Sarah w...
Ep. 89 | the way you speak to yourself matters
24 Oct 2024
Contributed by Lukas
Hello my lovely YGBS gang <3 hope you're doing amazing!! This week I talk all about the power of language and our self-talk when it comes to shapi...
Ep. 88 | traits of successful clients
18 Oct 2024
Contributed by Lukas
Welcome back to the show!! I'm joined by Shane once again today, and we decided to have a chat about what traits we notice in successful athletes and...
Ep. 87 | optimise your brain health to feel your best
10 Oct 2024
Contributed by Lukas
Welcome BACK guys!! It feels like it has been a minute since I sat down and recorded a solo pod, so as you can imagine there was a lot to catch up o...
Ep. 86 | putting our first clients on a bodybuilding stage | ft. my fiance
03 Oct 2024
Contributed by Lukas
Welcome backkkkk to the show!! Today I'm joined by my fiancé (the artist formerly known as Shane Storey) and we chat about our recent experiences wi...
Ep. 85 | the ultimate excellence coaching guide to muscle building & getting WHAM | ft. Faye & Zoe
27 Sep 2024
Contributed by Lukas
Today I'm joined by my two Excellence Coaching coaches Zoe & Faye to chat about our favourite top - GAINING PHASES!! We chat about how to men...
Ep. 84 | PCOS & advocating for your health | Ft Olivia Brownson
20 Sep 2024
Contributed by Lukas
Welcome back everyone! This week on the show I am joined by the wonderful Liv Brownson, where we speak about her journey through getting diagnosed wi...
Ep. 83 | some harsh truths you need to hear from your gym big sister!
12 Sep 2024
Contributed by Lukas
EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE Welcome back everyone! This week's episode is designed to be a KICK up the hoop. Your gym ...
Q&A: training fasted & how to manage it
08 Sep 2024
Contributed by Lukas
Welcome to the YGBS pod!! Today I'm answering a listener question about training fasted: "I’m changing my training time from mid day to fi...
Ep. 82 | chatting with my coach about chilling out as a bodybuilder | ft. Christian Chapman
05 Sep 2024
Contributed by Lukas
Bonjourno lovely ppl. I am back this week with my coach, Christian, and we honestly just have a bit of a random chat about a variety of topics. We tal...
Ep. 81 | The September Glow-Up | Reset & Realign Your Fitness Goals For The Rest of 2024
29 Aug 2024
Contributed by Lukas
FIND YOUR FREE RESET & REALIGN WORKSHEET HERE EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE Hello my loves <3 Today we are sitting down...
Ep. 80 | Back 2 skool! | Balancing fitness & school/university
22 Aug 2024
Contributed by Lukas
EXCELLENCE COACHING COMMUNITY DAY TICKETS HERE Hello beautiful podcast listeners! We are coming at you today with our back to school podcast since ...
Ep. 79 | Prep roundtable | ft. Zoe & Faye
15 Aug 2024
Contributed by Lukas
Welcome back to the podcast everyone! Today I'm joined by my two Excellence Coaching coaches Zoe & Faye to chat about prepping for photoshoot...
Ep. 78 | How to build discipline & do hard sh*t
08 Aug 2024
Contributed by Lukas
Hey there YGBS gang! Welcome to today's discipline masterclass. You are going to come away from this episode with a whole new way of thinking abo...
Ep. 77 | Balancing fitness and motherhood | ft. NEW Excellence Coaching transformation coach Faye Tierney
01 Aug 2024
Contributed by Lukas
Welcome to the YGBS podcast <3 This week I have my amazing new Team Excellence Coaching female transformation coach Faye Tierney on the podcast to...
Ep. 76 | Bodybuilding roundtable ft. Rosie Bailey & Wiki Kowalska
25 Jul 2024
Contributed by Lukas
Welcome backkkk everyone!! This week I'm back with another live pod with two of my wonderful friends, Rosie & Wiki. We sat down and chatted a...
Ep. 75 | Training intensifiers to build MORE muscle
18 Jul 2024
Contributed by Lukas
Welcome back my wham queens (and kings) This week is another episode on training, and training intensifiers, and how we can incorporate these techniq...
Ep. 74 | Questions to ask yourself // & mental health chats
11 Jul 2024
Contributed by Lukas
Welcome back to the show everyone!! The first 30 mins of this episode is a chat about mental health/being in a bit of a rut so if you want to skip fo...
Ep. 73 | Let's talk about cardio!
04 Jul 2024
Contributed by Lukas
Hello and welcome back to the pod! Today's episode is a deep dive on CARDIO, where I chat about: - the health benefits of CV training - different...
Q&A: Rest periods in training
30 Jun 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “Hello! Love the podcast! What is the optimum time to rest for in be...
Ep. 72 | Managing post-show/shoot
27 Jun 2024
Contributed by Lukas
*CLICK HERE FOR YOUR MID YEAR GOAL REVIEW & FREE ADVICE* Hello my love and welcome back!! Today's episode is a chat about managing post-sho...
Q&A: Getting calories in during a surplus
23 Jun 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “Could you please talk about tips for eating in a surplus during a b...
Ep. 71 | Using visualisation to achieve your goals!
20 Jun 2024
Contributed by Lukas
Welcome back my gorgeous angels!! Today's episode is a classic Emma woo-woo one, although we are diving into some science too ofc. I chat about t...
Ep. 70 | Chattin' bodybuilding tingz | ft. Meg & Meg
13 Jun 2024
Contributed by Lukas
Welcome to today's somewhat chaotic but wholesome episode!! This is my first ever in-person/live podcast, where I sat down with two of my very dea...
Ep. 69 | Managing your holibops as a healthy human! Ft. Zoe
06 Jun 2024
Contributed by Lukas
Welcome back to the show!! This week I have my lovely coach Zoe on and we are chatting all things HOLIDAYS and what to do/how to manage them when you ...
Ep. 68 | PEDs in female bodybuilding pt.2 | my experience
30 May 2024
Contributed by Lukas
Hello and welcome back to the show! *DISCLAIMER* the information provided in this episode is for entertainment and education only and is NOT medical ...
Ep. 67 | PEDs in female bodybuilding Pt. 1 | Ft. Christian Chapman
23 May 2024
Contributed by Lukas
Hello and welcome back to the show! *DISCLAIMER* the information provided in this episode is for entertainment and education only and is NOT medical ...
Ep. 66 | How to get the most out of your training | Pt. 2
16 May 2024
Contributed by Lukas
Welcome back my darlings. This is part 2 to last week's episode on how to get the most out of your training in the gym. I chat about self-talk, v...
Ep. 65 | How to get the MOST out of your training
10 May 2024
Contributed by Lukas
Welcome back to the show! Today I chat about how to get the most out of your time spent in the gym to ensure you are actually growing. I talk about d...
Q&A: How to train and eat when you're sick
06 May 2024
Contributed by Lukas
Welcome to today's mini Q&A episode!! This week's question reads - “Could you do an overview of the best way to approach training/diet ...
EP. 64 | How to not f*ck up at the weekends ft. Zoe
02 May 2024
Contributed by Lukas
Welcome back lovely people!! Today myself and my wonderful Excellence Coaching lifestyle coach Zoe are sitting down to talk about a big topic that co...
Ep. 63 | The Basics (& Realities) of Bodybuilding // The Bodybuilding Lifestyle
25 Apr 2024
Contributed by Lukas
Welcome back everyoneee <3 Today's episode is about the process of BODYBUILDING. I hve spoken about different elements of bodybuilding through...
Ep. 62 | Shift Your Identity & Be That Gym Girlie!
18 Apr 2024
Contributed by Lukas
Welcome back my gorgeous humans <3 Today's episode is a whoo-whoo one, which y'all seem to enjoy!! We're chatting about identities and...
Ep. 61 | Navigating Shift Work & Your Fitness Goals
11 Apr 2024
Contributed by Lukas
Hey my dear! Welcome back to the show <3 Today I'm talking about how to manage working night shifts and balancing this with your fitness goal...
Q&A: "My deficit isn't working!"
08 Apr 2024
Contributed by Lukas
*CLICK HERE FOR YOUR FREE DEFICIT ASSESMENT* Welcome to today's mini Q&A episode!! This week's question reads - ““Hi Emma, I’ve be...
Ep. 60 | How To Make Dieting Easy(er) ft. Zoe
05 Apr 2024
Contributed by Lukas
Hey everyone <3 Welcome back to today's episode ft my lifestyle coach Zoe, where we chat a bit about how to make dieting feel easier. *I apol...
Ep. 59 | What IS self-help? & My self-development journey
29 Mar 2024
Contributed by Lukas
Hey my beautiful souls!! Today's episode is a bit more whoo whoo but I loved recording it. I chat a bit about my own journey in the self-developm...
Ep. 58 | Dumb sh*t I've done while dieting
22 Mar 2024
Contributed by Lukas
Hello my loves <3 Today's episode is a bit of a trip down memory lane, and a chat about some of the weird and dumb sh*t I've done while t...